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How I Lost 8% Body Fat Without Giving Up My Life
For years, I thought the answer was eating less and exercising more.
Sound familiar?
I bounced between diets, cleanses, detoxes, “healthy eating plans”, and periods of training so hard that I was permanently exhausted.
I was constantly chasing a smaller number on the scale.
And yet somehow, despite all the effort, I never quite looked or felt the way I wanted to.
The frustrating part?
I was doing all the things I thought I was supposed to do.
I was eating “clean”.
I was working out.
I was being disciplined.
But I wasn’t getting the results I wanted.
Looking back now, I can see exactly where I was going wrong.
I Was Undereating For The Life I Was Actually Living
Like many women, I assumed that eating less would automatically equal more fat loss.
So I spent years trying to survive on calories that simply didn’t match my activity levels.
I was training regularly.
Walking a lot.
Working.
Living.
And yet I was trying to fuel myself like someone who barely moved.
The result?
Low energy.
Constant cravings.
Feeling obsessed with food.
Weekend overeating.
And a body that stubbornly refused to change.
Eventually I got honest with myself.
Not “diet industry” honest.
Actually honest.
I learned how many calories my body genuinely needed.
I learned how much protein I should be eating.
I learned how to fuel my training properly.
And here’s the funny part:
I actually started eating MORE.
Which, let’s be honest, was a pretty exciting discovery.
Enter Body Recomposition
Instead of focusing purely on weight loss, I shifted my attention to body recomposition.
Body recomposition is the process of losing body fat while building or maintaining muscle.
The goal isn’t simply becoming lighter.
The goal is becoming stronger, leaner, firmer, and healthier.
This changes everything.
Because when you focus only on weight loss, you can lose muscle along with fat.
When you focus on body recomposition, you’re working to improve your body composition itself.
Less fat.
More muscle.
Better shape.
Better performance.
Better health.
The Most Boring Secret Ever
Want to know what actually worked?
Consistency.
Not perfection.
Not motivation.
Not another challenge.
Consistency.
For six months, I focused on:
• Hitting my protein most of the time
• Training with progressive overload
• Walking regularly
• Eating mostly whole foods
• Tracking my intake when it felt useful
• Being flexible when life happened
That’s it.
No detox teas.
No starvation.
No punishment workouts.
No cutting carbs.
No suffering.
Just doing the basics well enough, often enough.
Yes, I Took Breaks
This is the part many fitness influencers conveniently leave out.
I went on holiday.
I had weekends away.
I ate desserts.
I drank wine.
I stopped tracking at times.
I enjoyed celebrations.
I lived my life.
Because the goal was never to become a fitness robot.
The goal was to create a lifestyle I could actually maintain.
The irony?
Those breaks didn’t ruin my progress.
Because consistency over months matters far more than perfection over days.
The Result?
Over six months, I reduced my body fat percentage by approximately 8%.
More importantly:
I became stronger.
I felt more confident.
I stopped obsessing over food.
I trusted myself around meals.
I enjoyed training again.
I built a healthier relationship with my body.
And that’s honestly the biggest win.
Your Timeline Might Look Different
Could you achieve similar results in six months?
Maybe.
Could it take a year?
Possibly.
And that’s okay.
Your journey is yours.
Your starting point is yours.
Your body is yours.
The fitness industry loves selling urgency.
But sustainable results often happen more slowly than we’d like.
The good news?
When you do it properly, they tend to stick around.
What I Want Women To Understand
You do not need another detox.
You do not need another meal plan.
You do not need to earn your food.
You do not need to spend your life trying to be smaller.
You need education.
You need structure.
You need patience.
You need consistency.
And most importantly, you need a strategy that works with your life, not against it.
That’s exactly why I created The 2026 Shift Foundations.
It’s the guide I wish someone had given me years ago.
Because once you understand the principles, everything gets so much simpler.
And honestly?
That’s where the magic happens.
🤍
Oona
Why I Became a Female Personal Trainer in Cape Town (And Why I Work Differently With Women 35–50)
A Real Reintroduction: This Time, I’m Fully In
If you’ve followed my journey over the years, you’ll know that I’ve been in the fitness and wellness industry for over 20 years.
But if I’m being completely honest?
I’ve dipped in and out – mostly going back to my career in film.
Life happened. Growth happened. Healing happened.
And now, at 41, I can say this with absolute certainty:
I am fully committed. Fully in. And building something that truly matters!
Bespoke Body and helping women transform their bodies and minds is my purpose.
I’m currently working with a limited number of clients: both in-person (Atlantic Seaboard & Cape Town CBD) and online—and my focus is clear:
Helping busy women (especially 35–50) feel strong, energised, confident, and at home in their bodies again.
My Story (And Why I Coach Women Differently)
My journey didn’t start in a gym.
It started in a dance studio.
As a child, I was a dancer, but I wasn’t super talented. I worked really hard for an exam and landed up with a debilitating back injury. I couldn’t walk upright for weeks – I was writhing in pain. And after that, I just stopped moving my body for years. Until I found Muay Thai.
And I became obsessed.
That obsession took me all the way to the World Championships in 2002, where I won a bronze medal.
But behind that achievement?
There was a darker story.
Because it was a weight-class sport – and because I didn’t have the right support, I developed severe eating disorders.
- Overtraining
- Undernourishing
- Bingeing and purging
- Years of restriction followed by loss of control
This cycle lasted over a decade.
Even after becoming a qualified health coach… even with all the knowledge…
I still struggled.
Because healing your body isn’t just about information.
It’s about understanding yourself on a much deeper level.
From Burnout to Balance (And Real Strength)
Eventually, I did the work.
I healed my relationship with food.
I stopped the yo-yo dieting.
I learned how to train with my body—not against it.
Then came pregnancy… and everything changed again!
And this is where my coaching truly evolved.
Because no textbook, and no 20-something-fresh-out-of-college-trainer can fully understand:
- What your body goes through during pregnancy
- How it changes after birth
- What happens in your 40s (hello, perimenopause 👋)
- The mental and energetic load of juggling career, kids, relationships, ageing parents… and yourself
And yet…
You still deserve to feel Strong. Fit. Confident. Vibrant. Alive.
My Approach: Real Life, Real Women, Real Results
I don’t believe in one-size-fits-all training.
I coach real women with real lives.
That means:
- If you didn’t sleep because your child was sick → we adjust
- If work is overwhelming → we adapt
- If you’re starting from zero → we build slowly
- If you’re an ex-athlete → we challenge you properly
I meet you where you are.
And then we level you up!
I can be strong. I can push you. I will hold you accountable.
But I also understand you.
And that balance? That’s where real results happen.
How You Can Work With Me (Flexible Options)
I know time and budget can feel like barriers, but they don’t have to be.
Here are some ways we can work together:
1:1 Personal Training (Mobile)
I come to your home or office (Atlantic Seaboard & Cape Town CBD)
Online Coaching
Train from anywhere with structured guidance and support
Partner or Small Group Training
More affordable + more fun
Custom Programs + Accountability Check-ins
Perfect if you want flexibility but still need guidance
Nutrition Support
Macros, calories, and realistic strategies that actually work
Let’s Talk About Investment (Honestly)
Yes – working with a coach is an investment.
But you know what costs more?
- Constant doctor’s visits
- Burnout
- Injuries
- Low energy that affects your work and income
- Feeling stuck in your body for years
Your health is either:
An investment now
OR
A cost later
If You’re Ready—Let’s Do This
If you’re a woman between 35–50 (or close to it), and you’re ready to:
Feel strong again
Have real energy
Stop the cycle of dieting and burnout
Build a body that supports your life
Then I would love to work with you!
I have limited spots available right now.
Especially for in-person clients in Cape Town (Atlantic Seaboard & CBD)
And a select number of online coaching clients (anywhere in the World!)
Ready to Work Together?
Send me a message today to chat about what would work best for you!
No pressure. No judgement. Just a real conversation.
Because this time in your life?
It’s not about starting over.
It’s about finally doing it right.
Why Personal Training Might Be the Best Investment You Ever Make in Yourself
Let’s be real — between work, life admin, family demands and fluctuating energy levels, staying consistent with your workouts can feel impossible. That’s where personal training comes in — not as a luxury, but as a powerful act of self-respect.
Whether you’re just getting back into movement or ready to level up your results, training with a qualified personal trainer can be the game-changer that gets you there faster, safer, and stronger than ever before.
The Real Benefits of Personal Training
- Custom Workouts for Your Body & Goals
No one-size-fits-all programs here. Every session is tailored to your fitness level, goals, time constraints, and preferences. - Fewer Injuries, Faster Progress
Technique is everything. With a trainer by your side, you learn how to move efficiently and correctly — avoiding the common mistakes that cause burnout, plateau, or injury. - Built-In Accountability
It’s much harder to bail on a session when someone’s waiting for you (and cheering you on). You’re not just working out — you’re showing up for you. - Motivation That Lasts
A good trainer doesn’t just count your reps. They get to know your body, your mindset, your life. They hold the vision when you forget why you started. - Results You Can Feel and See
From stronger glutes (a personal fave!) to improved energy, posture, mood and metabolism — you’ll see a difference in how you move, carry yourself, and feel in your body.
Train Anywhere: Online, Outdoors or In Your Space
I get it; life is busy! That’s why I offer flexible options so you can train in a way that fits your lifestyle:
- Online training from anywhere in the world (I’ve had clients in the U.K, Europe, UAE and as far flung as Barbados!)
- Outdoor sessions for that energising, mood-boosting movement (a plethora of parks, beaches and promenades to choose from in Cape Town)
- In-person sessions at your home, office, hotel or private space (Cape Town-based: Atlantic Seaboard, CBD, Woodstock — other areas on request)
Worried About Cost? Let’s Get Creative.
Fitness shouldn’t feel out of reach – and I’ve got options to help make it work for your budget:
- Partner sessions – train with a friend or partner and split the cost
- Shorter 30–45 minute sessions – more affordable, more efficient
- Small group sessions – organise a group of friends or colleagues and create your own mini fitness squad
Why Train With Me?
Hi, I’m Oona, a certified personal trainer through the Exercise Teachers Academy and a health coach through The Institute For Integrative Nutrition, with additional training in functional and group fitness. I bring over a decade of experience in movement, drawing from my own journey through dance, Pilates, yoga, Muay Thai and strength training.
My approach is holistic, fun and functional, and every program is as unique as the woman I’m training. Whether your goal is to get stronger, feel more confident, improve your health markers or simply move better; I’m here to help you build a body you love living in.
The best part? My clients stick with me for years, and not just for the results — but because we actually enjoy the process.
Ready to Get Started?
If something in you is saying it’s time: trust that. Let’s chat and find the best option for your goals, schedule and lifestyle!
Email me at oona@bespokebody.co.za
Or WhatsApp me here +27835563630
This is your sign. You’re not too late, too busy or too unfit. Your best body is still ahead of you and I’d love to help you get there!
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LET’S WORK TOGETHER!
Call Oona! +27 83 556 3630
